THEBLENDERGI

RL

contents
introduction: birth of the blender girl 1

the lowdown
1

love your blender 9

healthy ideas to blend in 15

the recipes
3

smoothies & shakes 42

appetizers, snacks, dips & spreads 64

salads 86

soups 102

the main event 124

desserts 150

drinks, juices & tonics 172

10 | condiments, sauces & creams 194

resources: get your goods here 208
great reading 210
acknowledgments 212
index 214

Mast_9781607746430_5p_01_r1F.indd 4-5

12/9/13 8:39 AM

maqui berries
Maqui berries deliver the highest
load of antioxidants among all
fruits that have been measured.
Maqui powder, still a niche ingredient, is typically available online
and at select health food stores.
The powder has a very mild flavor
and does not alter the taste of
this blend, so simply omit it if you
dont have it. Aa powder, on the
other hand, is widely available,
but feel free to omit it as well if
you dont have any.

I think of this powerful blend as field to shield. With the antioxidant weight of
these ingredients, nothins gettin the better of you! You can enjoy this booster in
summer with a little sweetener and omit the trio of orange zest, cinnamon, and
ginger. But, these warming spices taste absolutely incredible with the berries, really
pull the other flavors together, and elevate this smoothie from good to great. The
aa and maqui are optional but provide an invaluable boost, and I always include
them. If you dont add these superfoods or the spices, you may not need the dates.
However you make it, this ones got your back.

antioxidant avenger
serves 2
1/2

cup (120ml) coconut water

1/2

teaspoon probiotic powder

(optional; see note, page 30)
1 packet (3.5 ounces/100g)
frozen aa pulp, or 2 tablespoons dried aa powder
(optional; see note, opposite
page)
2 teaspoons maqui powder
(optional; see note, opposite
page)

2 cups (320g) mixed fresh or

frozen berries (1/2 cup each
of blueberries, blackberries,
raspberries, and strawberries)
1/2

cup (85g) red seedless

grapes
1 ripe pear, skin on, cored
and diced

1/2

teaspoon minced ginger

(optional)

1/4

teaspoon ground cinnamon

(optional)

1/2

teaspoon finely grated

orange zest (optional)
1 cup (125g) ice cubes
1 chopped pitted date, soaked,
plus more to taste (optional;
see box, page 22)

Throw everything into your blender and puree on high for 30 to 60 seconds, until smooth and
creamy. Tweak the sweetness to taste.

smoothies & shakes

Mast_9781607746430_5p_02_r1F.indd 50-51

51

12/9/13 8:34 AM

maqui berries
Maqui berries deliver the highest
load of antioxidants among all
fruits that have been measured.
Maqui powder, still a niche ingredient, is typically available online
and at select health food stores.
The powder has a very mild flavor
and does not alter the taste of
this blend, so simply omit it if you
dont have it. Aa powder, on the
other hand, is widely available,
but feel free to omit it as well if
you dont have any.

I think of this powerful blend as field to shield. With the antioxidant weight of
these ingredients, nothins gettin the better of you! You can enjoy this booster in
summer with a little sweetener and omit the trio of orange zest, cinnamon, and
ginger. But, these warming spices taste absolutely incredible with the berries, really
pull the other flavors together, and elevate this smoothie from good to great. The
aa and maqui are optional but provide an invaluable boost, and I always include
them. If you dont add these superfoods or the spices, you may not need the dates.
However you make it, this ones got your back.

antioxidant avenger
serves 2
1/2

cup (120ml) coconut water

1/2

teaspoon probiotic powder

(optional; see note, page 30)
1 packet (3.5 ounces/100g)
frozen aa pulp, or 2 tablespoons dried aa powder
(optional; see note, opposite
page)
2 teaspoons maqui powder
(optional; see note, opposite
page)

2 cups (320g) mixed fresh or

frozen berries (1/2 cup each
of blueberries, blackberries,
raspberries, and strawberries)
1/2

cup (85g) red seedless

grapes
1 ripe pear, skin on, cored
and diced

1/2

teaspoon minced ginger

(optional)

1/4

teaspoon ground cinnamon

(optional)

1/2

teaspoon finely grated

orange zest (optional)
1 cup (125g) ice cubes
1 chopped pitted date, soaked,
plus more to taste (optional;
see box, page 22)

Throw everything into your blender and puree on high for 30 to 60 seconds, until smooth and
creamy. Tweak the sweetness to taste.

smoothies & shakes

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12/9/13 8:34 AM

fresh spring rolls with

orange-almond sauce
makes 16 rolls
rolls

5.25 ounces (150g) vermicelli

noodles, either mung bean
and potato starch or rice
1/4

cup (60ml) wheat-free

tamari or soy sauce
3 tablespoons coconut sugar
(or other natural sweetener;
see page 39)
4 large (7 ounces/200g)
shiitake or cremini
mushrooms, sliced
16 rice paper wrappers
8 large lettuce leaves,
preferably soft ones, halved
and hard ribs removed

2 large (or 4 small) green

onions, white and green parts,
julienned
1 large carrot, julienned

2 tablespoons plus 1/2 teaspoon

freshly squeezed lime juice
2 tablespoons plus 1/2 teaspoon
freshly squeezed orange juice

2 Persian or Lebanese
cucumbers, julienned

1/2

1 cup (22g) loosely packed

cilantro

1/2

cup (120g) raw almond

butter
teaspoon minced ginger

1 cup (20g) loosely packed mint

1 teaspoon coconut nectar

(see page 39)

1 cup (25g) loosely packed basil

1/2

1 large avocado, pitted, peeled,

and sliced

1/2

dipping sauce

1/4

cup (60ml) water, plus

more as needed

teaspoon finely chopped

garlic (1/2 clove)
teaspoon wheat-free
tamari or soy sauce

1/8

teaspoon red pepper flakes

Pinch of finely grated lime zest

I love Thai fresh rolls, and

nobody I know makes them
better than my friend Eda.
Hers sell out in hours at the
annual Lollapalooza music
festival. I wasnt going to
include a spring roll recipe
without first running it by
an expert. I also called in
my friend and rolling ace,
Nikki, and the results were
spectacular. Edas secret
to making fabulous vegan
spring rolls taste meaty is
caramelized mushrooms,
so I stole that brilliant
trick for this recipe.
Oh, my! Eda said of
my orange-almond
sauce, Traditional, no.
Delicious, yes!

To make the rolls, soak the noodles in hot water for about 20 minutes, until soft. In a saut pan
over high heat, bring the tamari and coconut sugar to a boil. Boil for about 1 minute, reduce
the heat to medium-low, and simmer for 2 to 3 minutes, until thickened slightly. Throw in the
mushrooms, increase the heat to medium, and bring the mixture to a gentle simmer. Cook for
15 minutes, stirring often, until the mushrooms are nice and caramelized. Remove the mushrooms from the pan and reserve the cooking liquid. It will only be a tablespoon or two. Drain the
noodles completely and toss them with the reserved cooking liquid.
To assemble the rolls, fill a shallow dish half full with water and submerge one rice paper
wrapper for 10 to 20 seconds, just long enough to soften. Remove the wrapper from the water
and place on a work surface. Place a lettuce leaf in the middle of the wrapper and top it with a
forkful of noodles, 2 or 3 pieces of mushroom, 2 green onion pieces, 4 sticks of carrot, 4 sticks of
cucumber, 6 cilantro leaves, 4 mint leaves, 2 basil leaves, and 2 avocado slices. Fold the half of
the wrapper closest to you up and over the filling, and then fold in the sides. Carefully roll up
the spring roll and set it on a dish, seam-side down. Repeat with the remaining wrappers and
filling. If not serving immediately, chill in the fridge, loosely covered, for up to 3 hours.
To make the dipping sauce, throw all of the ingredients into your blender and puree on high
for about 1 minute, until well combined. You may want to add an additional tablespoon or
two of water to thin out the sauce. Serve alongside the rolls.

74

appetizers, snacks, dips & spreads

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12/9/13 8:35 AM

fresh spring rolls with

orange-almond sauce
makes 16 rolls
rolls

5.25 ounces (150g) vermicelli

noodles, either mung bean
and potato starch or rice
1/4

cup (60ml) wheat-free

tamari or soy sauce
3 tablespoons coconut sugar
(or other natural sweetener;
see page 39)
4 large (7 ounces/200g)
shiitake or cremini
mushrooms, sliced
16 rice paper wrappers
8 large lettuce leaves,
preferably soft ones, halved
and hard ribs removed

2 large (or 4 small) green

onions, white and green parts,
julienned
1 large carrot, julienned

2 tablespoons plus 1/2 teaspoon

freshly squeezed lime juice
2 tablespoons plus 1/2 teaspoon
freshly squeezed orange juice

2 Persian or Lebanese
cucumbers, julienned

1/2

1 cup (22g) loosely packed

cilantro

1/2

cup (120g) raw almond

butter
teaspoon minced ginger

1 cup (20g) loosely packed mint

1 teaspoon coconut nectar

(see page 39)

1 cup (25g) loosely packed basil

1/2

1 large avocado, pitted, peeled,

and sliced

1/2

dipping sauce

1/4

cup (60ml) water, plus

more as needed

teaspoon finely chopped

garlic (1/2 clove)
teaspoon wheat-free
tamari or soy sauce

1/8

teaspoon red pepper flakes

Pinch of finely grated lime zest

I love Thai fresh rolls, and

nobody I know makes them
better than my friend Eda.
Hers sell out in hours at the
annual Lollapalooza music
festival. I wasnt going to
include a spring roll recipe
without first running it by
an expert. I also called in
my friend and rolling ace,
Nikki, and the results were
spectacular. Edas secret
to making fabulous vegan
spring rolls taste meaty is
caramelized mushrooms,
so I stole that brilliant
trick for this recipe.
Oh, my! Eda said of
my orange-almond
sauce, Traditional, no.
Delicious, yes!

To make the rolls, soak the noodles in hot water for about 20 minutes, until soft. In a saut pan
over high heat, bring the tamari and coconut sugar to a boil. Boil for about 1 minute, reduce
the heat to medium-low, and simmer for 2 to 3 minutes, until thickened slightly. Throw in the
mushrooms, increase the heat to medium, and bring the mixture to a gentle simmer. Cook for
15 minutes, stirring often, until the mushrooms are nice and caramelized. Remove the mushrooms from the pan and reserve the cooking liquid. It will only be a tablespoon or two. Drain the
noodles completely and toss them with the reserved cooking liquid.
To assemble the rolls, fill a shallow dish half full with water and submerge one rice paper
wrapper for 10 to 20 seconds, just long enough to soften. Remove the wrapper from the water
and place on a work surface. Place a lettuce leaf in the middle of the wrapper and top it with a
forkful of noodles, 2 or 3 pieces of mushroom, 2 green onion pieces, 4 sticks of carrot, 4 sticks of
cucumber, 6 cilantro leaves, 4 mint leaves, 2 basil leaves, and 2 avocado slices. Fold the half of
the wrapper closest to you up and over the filling, and then fold in the sides. Carefully roll up
the spring roll and set it on a dish, seam-side down. Repeat with the remaining wrappers and
filling. If not serving immediately, chill in the fridge, loosely covered, for up to 3 hours.
To make the dipping sauce, throw all of the ingredients into your blender and puree on high
for about 1 minute, until well combined. You may want to add an additional tablespoon or
two of water to thin out the sauce. Serve alongside the rolls.

74

appetizers, snacks, dips & spreads

Mast_9781607746430_5p_02_r1F.indd 74-75

12/9/13 8:35 AM

The name says it all. Gazpacho rocks, and this concoction delivers a surprising taste
explosion with every spoonful. A happy blend of sweet and spicy, the flavors in this
chilled first course or main mellow nicely with time. In fact, the change in flavor
is quite pronounced. This is particularly true of the onion. Like a fabulous sangria
(see page 174), this soup is better the next day. But, its delicious a few hours after
preparing, so dont feel like you have to wait beyond the three-hour chill.

watermelon gazpacho is the bomb!

serves 8 as a starter, 6 as a main
4 cups (640g) roughly chopped
seedless watermelon, plus
6 cups (960g) diced

3 tablespoons finely chopped

basil

2 cups (300g) diced tomato

3 tablespoons finely chopped

mint

1 cup (145g) peeled, seeded,

and diced cucumber

3 tablespoons freshly squeezed

lime juice, plus more to taste

1/2

1 teaspoon finely grated

lime zest

cup (70g) diced red bell

pepper
2 tablespoons diced red
onion, plus more to taste

2 teaspoons minced ginger

1/2

teaspoon minced green

serrano chile, plus more
to taste

1/2

tablespoon natural salt

(see box, page 38), plus more
to taste
Pinch of freshly ground black
pepper

Put the 4 cups of chopped watermelon into your blender and puree on high for 30 to 60 seconds,
until liquefied. Pour into a serving bowl. Add the 6 cups of diced watermelon and all the remaining ingredients. Stir to combine well. Tweak flavors to taste (you may want more onion, lime
juice, chile, or salt).
Cover and chill in the fridge for at least 3 hours, but preferably 12 to 24 hours to allow the
flavors to fuse and the vibrant red color to develop. Before serving, tweak flavors again (if its
too spicy, add some lime juice). Pass additional lime juice and salt at the table.

120

soups

Mast_9781607746430_5p_02_r1F.indd 120-121

12/9/13 8:36 AM

The name says it all. Gazpacho rocks, and this concoction delivers a surprising taste
explosion with every spoonful. A happy blend of sweet and spicy, the flavors in this
chilled first course or main mellow nicely with time. In fact, the change in flavor
is quite pronounced. This is particularly true of the onion. Like a fabulous sangria
(see page 174), this soup is better the next day. But, its delicious a few hours after
preparing, so dont feel like you have to wait beyond the three-hour chill.

watermelon gazpacho is the bomb!

serves 8 as a starter, 6 as a main
4 cups (640g) roughly chopped
seedless watermelon, plus
6 cups (960g) diced

3 tablespoons finely chopped

basil

2 cups (300g) diced tomato

3 tablespoons finely chopped

mint

1 cup (145g) peeled, seeded,

and diced cucumber

3 tablespoons freshly squeezed

lime juice, plus more to taste

1/2

1 teaspoon finely grated

lime zest

cup (70g) diced red bell

pepper
2 tablespoons diced red
onion, plus more to taste

2 teaspoons minced ginger

1/2

teaspoon minced green

serrano chile, plus more
to taste

1/2

tablespoon natural salt

(see box, page 38), plus more
to taste
Pinch of freshly ground black
pepper

Put the 4 cups of chopped watermelon into your blender and puree on high for 30 to 60 seconds,
until liquefied. Pour into a serving bowl. Add the 6 cups of diced watermelon and all the remaining ingredients. Stir to combine well. Tweak flavors to taste (you may want more onion, lime
juice, chile, or salt).
Cover and chill in the fridge for at least 3 hours, but preferably 12 to 24 hours to allow the
flavors to fuse and the vibrant red color to develop. Before serving, tweak flavors again (if its
too spicy, add some lime juice). Pass additional lime juice and salt at the table.

120

soups

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The information contained in this

book is based on the experience
and research of the author. It is not
intended as a substitute for consulting
with your physician or other healthcare provider. Any attempt to diagnose
and treat an illness should be done
under the direction of a health-care
professional. The publisher and author
are not responsible for any adverse
effects or consequences resulting from
the use of any of the suggestions,
preparations, or procedures discussed
in this book.
Copyright 2014 by Tess Masters
Photographs copyright 2014 by
Anson Smart
All rights reserved.
Published in the United States by
Ten Speed Press, an imprint of the
Crown Publishing Group, a division
of Random House LLC, a Penguin
Random House Company, New York.
www.crownpublishing.com
www.tenspeed.com
Ten Speed Press and the Ten Speed
Press colophon are registered trademarks of Random House LLC
Library of Congress Cataloging-inPublication Data is on file with the
publisher.
Trade Paperback ISBN:
978-1-60774-643-0
eBook ISBN: 978-1-60774-644-7
Printed in China
Design by Betsy Stromberg
10 9 8 7 6 5 4 3 2 1
First Edition

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